Looking for a low-calorie, nutritious ingredient to add to your meals? Look no further than 1 Lb White Sweet Corn! At just 327 calories per can, it's a guilt-free option that's packed with vitamins and minerals.
This canned corn is also a good source of fiber, which can help you feel full and satisfied. Plus, with its delicious cream style texture and no added salt, it's a healthy and flavorful addition to your favorite recipes.
In this article, we'll explore the nutritional benefits of white sweet corn, as well as some easy recipes and serving suggestions to help you incorporate it into your meals.
- One can of white sweet corn (cream style, no salt added) contains approximately 327 calories - It's a good source of fiber, which can help to promote fullness and support digestive health - White sweet corn is rich in vitamins and minerals, including vitamin C, folate, and potassium
Health Benefits
- It supports healthy digestion thanks to its fiber content - It may help to reduce the risk of heart disease thanks to its potassium content - It's a good source of antioxidants, which can help to fight inflammation and support overall health
Easy Recipes
- Creamy Corn Chowder: Combine 1 can of white sweet corn, 1 can of diced potatoes, 1 diced onion, and 2 cups of vegetable broth in a large pot. Simmer for 20-25 minutes, then blend using an immersion blender until smooth. - Corn and Black Bean Salad: Combine 1 can of white sweet corn, 1 can of black beans (drained and rinsed), 1 diced red pepper, 1/4 cup of chopped cilantro, and the juice of 1 lime in a large bowl. Mix well, then refrigerate for at least 30 minutes before serving. - Creamed Corn Casserole: Preheat your oven to 350 degrees Fahrenheit. In a large mixing bowl, combine 1 can of white sweet corn, 1/2 cup of milk, 1/4 cup of melted butter, 2 beaten eggs, 1/2 teaspoon of garlic powder, and 1/2 teaspoon of onion powder. Mix well, then pour into a greased 9x13 inch baking dish. Bake for 25-30 minutes, or until the top is golden brown.
Serving Suggestions
- Use it as a topping for baked potatoes or sweet potatoes - Add it to soups and stews for extra flavor and nutrition - Mix it with other veggies for a delicious and colorful stir-fry
Storage Tips
- Store unopened cans in a cool, dry place, away from direct sunlight - Once opened, transfer any unused corn to an airtight container and store in the refrigerator for up to 3 days - Do not freeze or store in the can after opening
Variations
- Spicy Corn Fritters: Add 1/4 cup of finely diced jalapeno peppers and 1/2 cup of shredded cheddar cheese to your creamed corn mixture. Drop spoonfuls of the mixture into hot oil and fry until golden brown. - Cheesy Corn Dip: Combine 1 can of white sweet corn, 1 can of diced tomatoes with green chilies, and 1/2 cup of shredded Monterey Jack cheese in a microwave-safe bowl. Microwave for 2-3 minutes, stirring occasionally, until the cheese is melted and bubbly. - Corn and Sausage Skillet: Brown 1 pound of ground sausage in a large skillet. Drain any excess fat, then add 1 can of white sweet corn, 1 diced bell pepper, and 1 diced onion. Cook until the veggies are tender, then season with salt and pepper to taste.
- White sweet corn does not contain the most common allergens, such as peanuts, tree nuts, soy, wheat, or dairy - However, if you have a corn allergy or sensitivity, you should avoid white sweet corn and any products that contain corn
Frequently Asked Questions
- Q: Can I freeze leftover canned corn? A: No, canned corn should not be frozen. Instead, store any unused corn in an airtight container in the refrigerator.
Buying Guide
- Look for cans that indicate 'cream style' and 'no salt added' on the label - Check the expiration date to ensure the corn is still fresh - Compare prices to get the best value
Learn More
- The USDA's MyPlate website offers information on the nutritional value of corn and how to incorporate it into a healthy diet - The American Heart Association provides information on how a diet rich in fruits and vegetables, like corn, can support heart health - Healthline.com offers a comprehensive guide to the health benefits of different types of corn, including white sweet corn
White sweet corn is a delicious and nutritious ingredient that can add flavor and fiber to a variety of dishes. With its creamy texture and convenience, it's a great choice for busy cooks who want to eat healthy.
5 Common Questions About Canned White Sweet Corn
1. How Many calories are in One Pound of Canned White Sweet Corn?
One pound of canned white sweet corn (cream style, no salt added) contains approximately 327 calories.
2. Is Canned White Sweet Corn a Healthy Choice?
Canned vegetables can be a healthy choice, as they are often picked and packaged at their peak freshness. However, it is important to read the label and choose varieties that are low in sodium and added sugars. The nutrition content of canned white sweet corn can also vary depending on the brand and type of corn, so it is important to check the label for calories, sodium, and other nutrients.
3. How Can I Use Canned White Sweet Corn?
Canned white sweet corn can be used in many recipes, including soups, stews, casseroles, and as a side dish. It can also be used to make cornbread or as a topping for tacos or salads.
4. How Can I Store Canned White Sweet Corn?
Canned white sweet corn can be stored in a cool, dry place for up to 2 years. Once opened, it should be refrigerated in an airtight container and used within 3-4 days.
5. Can I Freeze Canned White Sweet Corn?
Canned white sweet corn can be frozen, but it is recommended to transfer it to a freezer-safe container or bag first. Simply drain the corn and store it in a container or bag in the freezer for up to 6 months.